Better-for-You Chip Dip


Better-for-You Chip Dip

Better-for-You Chip Dip
2 1/4 cups
5 Min

If you love chips and dip, but could do without the extra fat, then you're going to love this Better-for-You Chip Dip. Made with low-fat sour cream, and some deliciously sneaky (and healthy!) chick peas, this onion dip is good for you and good to eat!

What You'll Need

  • 1 (15- to 19-ounce) can garbanzo beans (chick peas), drained and cup liquid reserved
  • 1/2 cup reduced-fat sour cream
  • 1 envelope (1 ounce) onion soup mix
  • 1 tablespoon fresh chopped parsley

What to Do

  1. In a blender or food processor, purée the chick peas and 1/2 cup liquid until smooth and creamy.
  2. In a medium bowl, combine remaining ingredients. Add puréed chick peas and mix well with a spoon. Serve immediately or store in the refrigerator in an airtight container until ready to use.


  • If you don't have fresh parsley on hand, go ahead and use 1 teaspoon dried parsley flakes instead.
  • We like to serve this dip with crisp, fresh cut veggies, or baked chips! 

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It sounds good, but my question is what serving size is the nutritional information based on? Read the back of a small lunch-bag size of corn chips. The calories, sodium and fat grams really aren't all that bad ... until you see that there are three servings in that little bag!

This sounds interesting, but the onion soup mix is LOADED with sodium.



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